There is still time to sign up for Fall Face Off 2013 on September 7th & 8th! Ask a coach for details! Thursday (8/29) WOD Prep: A) Squat To Stand 1 x 12 B) Fire Hydrants 1 x 12 Per Side 1. "Sugar Daddy" For Time: 21-15-9 Deadlifts (225/155) 400m Run After Each...Read More
Tuesday (8/27) WOD Prep: Single Legged Groiner With Hold 1 x 16 * Drive Hips Towards The Ground For 3 Seconds Then Alternate Legs. 1. "Black & Blue" 5 Rounds For Time of: 10 Power Cleans (135/95) 10 Burpees * 15 Minute Time Cap 2. Clean & Jerk 3 x 1 @...Read More
How will you help someone else (Be)tter today? Post about it to comments with WOD Results. Monday (8/26) WOD Prep: A) Band Walks 1 x 15 (Left & Right) B) Super Front Rack (Put the band under the foot of the side you plan on stretching and get into position. Don't worry about...Read More
Brought to you by: Come in for coffee and a second opinion. After your visit with the Mirkovic Teal Group, you will receive a $100 gift certificate to Albany CrossFit and CrossFit Clifton Park. To learn more click here.Read More
Post to Comments one goal you have for the weekend and your WOD results. Saturday (8/24) WOD Prep: A) Partner Hamstring Stretch * Contract / Release 5 Times Per Side With A Partner B) Partner Shoulder Internal Rotation Stretch * Lower Your Butt Towards The Floor Slowly. Use a 5 Second Count. Repeat 5...Read More
